13 TIPS TO FAT LOSS SUCCESS

Who​ ​among​ ​us​ ​can​ ​truly​ ​say​ ​that​ ​they​ ​are​ ​as​ ​lean​ and toned​ ​as​ ​they​ ​ever want​ ​to be?​ ​Most​ ​people,​ ​even​  fitness​ ​gurus,​ ​are​ ​in​ ​a​ constant fluctuation​ between​ ​their​ ​ideal​ body​ and​ ​a​ ​body​ ​that​ ​is​ ​not​ ​quite​ ​ideal.​ ​So how​ ​do​ ​we​ ​sway​ this​ ​struggle​ ​in​ our​ ​ favour?​ Quite​ ​often​ ​the​ ​difference between​ the​ ​body​ ​that​ ​you​ ​have​ today​ ​and​ ​the​ ​body​ ​that​ ​you​ ​long​ ​for​ is​ ​made​ ​up​ ​of​ ​simple​ daily​ ​decisions…Read the following 13 tips to fat loss success..

1.​ ​A​ ​great​ ​way​ ​to​ ​burn​ ​off​ ​excess​ ​fat​ ​is​ ​to​ ​run​ ​or​ ​do​ ​a​ HIIT​ ​workout​ ​for​ ​as​ ​little​ ​as​ ​10-20​ minutes​ ​first​ thing​ ​in​ the​ ​morning.​ Performing​ ​a​ ​calorie​ burning​ activity​ right​ when​ you​ ​wake​ ​up​ ​is​ ​more​ effective​ because​ ​it​ sets you​ ​up​ ​for​ ​burning​ ​calories​ ​ throughout​ ​the day​ ​and​ ​you​ don’t​ ​need​ ​to​ ​feel the​ ​pressure​ ​of​ ​having​ ​to​ ​“fit​ ​in”​ ​a​ ​workout​ ​or​ ​feel​ ​guilty because​ ​you​ ​are too​ ​tired​ ​at​ ​the​ ​end​ ​of​ ​the​ ​day​ ​to​ ​do​ ​one.​

​2. ​The​ ​average​ ​Venti​ sized​ Frappuccino​ ​weighs​ ​in​ ​at​ ​530​ ​calories,​ 21 grams​ ​of​ ​fat and​ ​67​ ​grams​ ​of​ ​sugar!​ ​This​​ staggering​ ​number​ ​equals​ ​2.5​ ​bagels​ ​or​ ​one​ ​third​ ​of​ ​the​ recommended​ ​daily​ calories​ ​for​ ​an​ ​average​ ​woman.​ ​Beverages​ such​ ​as​ this​ ​should​ ​be​ ​consumed​ rarely​ ​since​ ​the​ extra​ ​calories​ ​they​ ​contain​ ​are​ ​readily​ ​stored​ ​as​ ​fat.  

3. ​During​ ​your​ ​workouts​ ​do​ exercise​s that​ ​incorporate​ compound movements​ rather​ ​than​ ​simple​ ​ones.​This​ ​will​ ​not​ ​only​ ​help​ in​ ​burning more​ ​calories,​ ​but​ ​will​ ​also​ ​tone​ more​ ​muscle​ ​at​ ​once!​ ​A​ ​few​ ​good compound​ ​movement​ ​exercises​ ​include:​ ​Squats,​ ​Clean​ ​and​ ​Press,​ Deadlifts,​ ​Bent​ ​Over​ ​Rows,​ ​and​ ​Lunges. 

4. ​Want​ ​to​ ​effortlessly​ drop​ 30​ ​ pounds​ ​in​ ​one​ year?​ Millions​ ​of​ ​people​ drink​ an​ ​average​ of​ two​ ​regular​ ​soft​ ​drinks​ ​a​ ​day,​ ​which​ ​is​ ​a​ ​total​ of​ ​300​ ​calories.​ ​When​ ​you ​add​ ​these​ ​extra​ 300​ ​calories​ up​ over​ a​ ​year,​ ​they​ ​result​ ​in​ ​over​ ​30 pounds​ ​of​ ​weight​ ​ gain!​ ​Say​ ​no​ ​to​ ​soft​ drinks,​and​ ​say​ ​goodbye​ ​to​ ​your​ unwanted​ ​pounds!

5. Fat​ ​free​ ​foods,​ ​when​ ​eaten in​ ​excess,​ ​will​ ​still​ ​be​ ​stored​ as​ ​fat!​ ​Fat​ ​free​ ​cookies​ ​and​ ​crackers​ ​are​ ​made​ ​up​ ​of​ ​a​ whole​ lot​ ​of​ ​SUGAR!​ ​Yep,​the​ ​secret​ ​is​ ​out!​ ​Sugar​ ​is​ ​just​ ​as​ ​fattening​ ​of​ ​a​ ​substance​ ​than​ ​fat​ ​itself,​ when​ ​eaten​ ​in​ ​excess. 

6. ​Set​ ​fitness​ ​goals​ for​ ​yourself,​ ​write​ ​them​ ​down​ ​and​ ​post​ ​them​ ​where​ ​you​ ​will​ ​see​ them​ ​everyday. Your​ ​goal​ ​may​ be​ ​to​ ​lose​ ​5​ ​pounds or to​ ​lose​ ​5​ ​inches​ ​off​ ​your​ ​ waist.​ ​Make​ ​sure​ ​that​ ​you​ ​are​ ​very​ ​specific​ ​with​ ​your​ ​goals,​ ​vague​ ​goals​ ​will​ ​get​ ​you​ ​nowhere.​ A​ ​qualified​ ​personal​ ​trainer​ ​can​ ​help​ ​you​ ​set​ your​ ​goals​ ​and​ ​guide​ you​ ​to​ ​them. 

7. ​​​Pump​ ​some​ iron!​ ​Did​ you​ know​ ​that​ one ​pound​ ​of​ ​muscle​ ​burns​ ​30-50​ ​calories ​per​ ​day,​ ​while​ ​one​ ​pound ​of fat​ ​only​ ​burns​ ​about​ ​nine​ ​calories​ ​per​ ​day?​ ​The​ ​more​ muscle​ ​your​ ​body​ ​contains​ the​ ​more​ ​calories​ ​you​ ​burn​ ​each​ ​day.​ ​Resistance​ ​training​ ​has​ ​been​ ​called​ ​the​ fountain​ ​of​ ​youth​–​ ​and​ ​it​ really​ is!

8. ​Eat​ ​a​ ​small​ ​meal​ ​and​ ​wait​ ​20​ minutes​ ​before​ ​deciding​ if​ ​you​ ​need​ ​more​ ​food.​ This​ will​ ​give​ ​your​ ​stomach​ and​ ​brain​ ​time​ ​to​ ​communicate.​ If​ ​you​ ​have​ ​eaten​ ​enough​ ​food,​ your​ ​brain​ ​will​ ​alert​ your​ ​body​ and​ ​you​ ​will​ ​find​ that​ ​you​ ​don’t​ ​desire​ ​anything​ ​more. If​ you​ ​are​ ​still​ ​hungry​ ​after​ ​this​ period,​ ​eat​ ​a​ ​small​ ​amount​ ​more​ ​and​ ​wait​ ​another​ ​20 minutes. ​

9. ​Make​ ​a​ ​habit​ ​of​ ​weighing​ ​and​ ​measuring​ ​yourself​ ​monthly​ ​and tracking​ ​your​ ​gains​ and​ ​losses.​ ​This​ ​will​ prevent​ ​gradual​ ​weight​ ​gain from​ ​creeping​ ​up​ ​when​ ​you​​ least​ ​expect it.

10. ​Drink​ ​a​ ​large​ ​glass​ ​of​ ​water​ ​before​ ​every​ ​meal.​ It​ may​ ​seem​ ​like​ ​a chore,​ ​but​ ​drinking​ ​a​ ​large​ ​glass​ ​of​ ​water​ ​before​ eating​ is​ ​a​ ​great​ ​way​ ​to​ ​partially​ ​fill​ ​you​ ​up​ ​ ​and​ ​prevent​ ​you​ ​from​ ​overeating. 

11. ​When​ ​lifting​ weights,​ try​ slowing​ ​down​ ​the​ ​speed​ ​at​ ​which​ ​you​ lower​ ​the​ ​weight.​Lowering​ ​ weight​ in​ ​a​ ​controlled​ ​manner​ ​will​ ​​add​ strength​ ​and​ ​definition​ to​ your​ ​muscles​ ​and​ ​decrease​ ​the​ ​chance​ ​of​ ​an​ ​injury.

12. ​Eat​ ​complex carbohydrates​ instead​ of​ ​simple​ ​sugars​ ​for​ a​ leaner body.​ ​Your​ body​ ​is​ ​in​ constant​ ​need​ ​of​ carbohydrates​ ​to​ ​be​ ​converted​ ​into​ ​glucose​ ​and​ ​used​ ​as​ ​fuel.​When​ ​your​ ​body​ ​has​ ​extra​ ​glucose​ ​it​ ​will​ ​be​ ​stored​ ​as​ ​fat​ ​for​ ​later​ ​use.​ ​Complex​ carbohydrates,​ such​ ​as​ ​whole​ ​grains,​ ​legumes,​ ​and​ ​vegetables,​ take​ ​longer​ ​to​ ​break​ ​down​ ​into​ ​glucose,​ ​and​ ​will​ ​therefore​ ​be​ ​less​ ​likely​ ​to​ ​be​ ​stored​ ​as​ ​fat​ ​than​ ​simple​ ​carbohydrates​ ​such​ ​as​ ​table​ ​sugar,​ ​jams,​ ​candies,​ ​etc. 

13. Losing​ ​patience​ ​with​ ​exercise?​ ​The​ ​key​ ​to​ ​fat​ ​loss​ and​ ​fitness​ ​gains​ ​is​ ​to​ ​consistently​ ​give​ ​your​ body​ ​new​ ​challenges.​ ​Mix​ ​up​ ​your​ workouts​ ​every​ ​few​ ​weeks and​ ​don’t​ ​be​ ​afraid​ ​to​ ​try​ something​ ​new!​